Training Archive: joshwaIn the 7 days ending 2008-04-19:
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| S | M | T | W | H | F | S | |||||||
Saturday Apr 19 | ||
| Adventure Race race 4:20:00 [5] 30 km (8:40 / km) | |
| did the adventure race with steve and daniel from newcastle.
did fair good. very very annoyed with the control being put in the wrong spot. you'd think with the amount of money being paid and the number of teams entered theyd be able to get it right. i really dont consider it to be 'the nature of the sport' as the guy commentating put it when he was told. we were actually 4th at that stage and lost like 10mins on some other teams! dropping us back to about 12th overall i think. was 30km all up. prob had about 15-20km ride, 4km paddle and the rest run. the mud made the ride very tough :P and maybe a little more navigation or something would have played to our advantage a bit more but still a very solid effort!!!! well done guys. cheers. | ||
| C • good to know u criticise my... 2 | ||
Friday Apr 18 | ||
| Running (Beep Test) 15:00 [4] | |
| ran 11.5 on beep test. had to stop at the 90 percentile for our age. felt good considering ive had a big week.
well done to all the other guys aswel who made their target :) | ||
| Running warm up/down (Hand Weights & Drill) 25:00 [3] | |
| a little warm down witht he squad in cluding drills, the ladder and some running with hand weights.
good finish to an even better week :) good to see lots of other squad members on attackpoint now. sure motivated me to finally log my training :P | ||
Thursday Apr 17 | ||
| Sprint Orienteering race (Pairs Relay) 16:37 [5]*** 4.3 km (3:52 / km) | |
| spiked:16/20c | ||
| pairs relay with 4 short legs each.
course A - 3.16 - 850m course B - 4.35 - 1.15km course C - 5.10 - 1.35km course D - 3.36 - 950m was very very fast. woo, team jozza (josh and tazza) = 3rd. 1st mixed team. damn team tosser beating us!!!! :P | ||
| Sprint Orienteering race (Sprint Course) 28:00 [5]*** 5.2 km (5:23 / km) | |
| spiked:24/26c | ||
| Ran the B grade final from the Newcastle Park tour final. couldnt run the A like everyone else coz i had already done it.
Very happy. Surprised at my time coz i was so exhausted!! oh well, not complaining :P Bit of soccer with some squad members afterwards went well aswel :) | ||
Wednesday Apr 16 | ||
| Bush Orienteering race (Long Red Course) 44:07 [5]**** 6.6 km (6:41 / km) | |
| spiked:17/23c shoes: VJ Falcons | ||
| long red course out at 'Shotgun Avenue'
did very very well. beat all but one of the medium course times :P and only had tiny little mistakes. veryyyy happyyy :D | ||
Tuesday Apr 15 | ||
| Bush Orienteering intervals (Short Race Type Intervals) 32:34 [5]**** 5.5 km (5:55 / km) | |
| spiked:23/25c shoes: VJ Falcons | ||
| Short bush intervals with one person running one direction and another doing the opposite.
course 1 - 5.03 - 1.0km course 2 - 5.12 - 1.1km course 3 - 6.02 - 1.2km course 4 - 8.44 - 1.5km course 5 - 7.33 - 1.5km very happy. was screwed on the last too coz we did those after a map memory activity. and especially after an up hill finish!!! 5 was real good though. should have used the creek crossing on 4 aswel. sure saved time. | ||
| Bush Orienteering (Map Memory) 40:00 [3]*** 3 km (13:20 / km) | |
| shoes: VJ Falcons | ||
| A few short map memory legs. we had a bit of a dispute on whether to keep going on the 'purple' ones. which resulted in a huuuuuuuge rest halfway through :P oops. | ||
| Bush Orienteering (Mini Score Course) 12:00 [5]*** 2 km (6:00 / km) | |
| spiked:9/9c shoes: VJ Falcons | ||
| just a short score course. but instead of punching we had to remember the letters and unjumble them at the end. i was set on it being 'orienteer' but turned out to be memorises i think. after we had a nice dispute over some spelling :P haha.
o and if you get a chance check out the footage of me going to control #4. and squad members who have already seen it....i suggest you watch it again :D | ||
Monday Apr 14 | ||
| Bush Orienteering (Pairs/Triplets Activity) 1:00:00 [3]**** 5 km (12:00 / km) | |
| shoes: VJ Falcons | ||
| went round on a training excercise with boahdan and huon. went well. we all discussed what we did and then stuck to our plans.
have no idea how far it was. pretty sure i remember someone saying 5. o and dont know about the time for that matter either. 1 hr sounded good :P | ||